Lipsync – Page 12 – F3 South Wake

Sheepdog- 1000 strikes

November 30, 2018/in Sheepdog /QIC: Shredder
PAX: Beater, Dovetail, Gump, Lipsync, Norm, Shredder, Tricycle

Pax of 7

Warm Up: Norm covered the warm up with a jog around the parking lot, Butt Kickers, High Knees, Frankensteins, Fazio Arm Circles, Imperial Walkers, Hillbillies, & SSH

The Workout: Ring of Fire; Pax cranked out 1000 strikes while rotating through various workouts; merkins, dips, squats, squat kicks, & crab toe touches.

Mary: Brought to you by LipSync, Pax wrapped up with LBCs, LSF, Freddy Mercurys, Box Cutters, & Windshield Wipers.

Announcements: CSUP, Suggly Sweater, 2F, Wolfe needs

Prayer: CrabLegs, Noah’s Ark travel, Families.

Ben-gay

November 24, 2018/in U Turn /QIC: Skidmark
PAX: Gump, Lipsync, Nemo, Skidmark, Warbucks

5 pax braved the early rain for a modified U-turn. Variety of places and lots of turn back to get the 6. Some great stories along the way. 1 new HC for Wrightsville and 1 new HC for BRR.

Warm Up: some light stretching and SSH
The Workout: Anywhere from 3-4 miles.
Mary: coffee
Announcements: WB 1/2 and full. UGTB trail run in January at Harris Lake. CSAUP 12/15 Womble Park.
Prayer: all these men in our lives

Possum Trot BB

November 21, 2018/in Possum Trot /QIC: LED
PAX: 16-bit, Accordian, Banana Seat, Beater, Buford, Dauber, Dawgpound, Deadbolt, Doc, DoubleD, Farva, FedEx, Fonzie, Gump, H1N1, LED, Lipsync, Lucky Charms, M4L, Messi, Modify, Nemo, Pikachu, Puddles, R22, Slots

26 pax showed up in slightly above freezing temp to give thanks for ability to workout

Warm Up:lap around tennis courts, 20 SSH IC, 10 good mornings IC,10 cotton pickers IC,10 fazio arm circles forward and reverse IC, 20 Ralph is IC, partnered up at middle of lot. Each partner worked their way to end of lot and back with 8 shuffles forward, burpee, 4 shuffles backwards, burpee, repeat to end and back to the middle.
The Workout:1 partner grabbed rock. All made way to bottom of hill. Cumulative did 100 reps of each exercise: rutroos, curls,overhead press, squats and 50 busdrivers, while the partner climbed the hill and did 5 erkins derkins and dips. Partner returned rock while the other ran around the tennis court, 20 count IC balls to the wall
Mary: 10 World War IC, 20 American hammers IC, 10 boat canoes IC, 20 mountain climbers IC, 10 pickle pounders IC, 7 count absolution IC, 20 count balls to the wall with shoulder taps IC, 20 mountain climbers In Cadenc
Announcements: Convergence at Kenny’s grave Thanksgiving Day 6 a.m.

There’s a Christmas party poll on Facebook Site Q is open if theres a volunteer.

M4L looking for guys to go down south and rebuild a house from the hurricane samage onDecember 1st meeting at Exit 319 on 40 I’m guessing.
Prayer: Noah’s Ark and crab legs health.

Safe travels for all over the holiday.

Be thankful for everything we have the ability to exercise our minds and bodies and

Workout Die @ Mutiny

November 19, 2018/in Mutiny /QIC: Pikachu
PAX: Accordian, Dauber, FedEx, Fonzie, Gump, H1N1, Lipsync, Messi, Norm, Pikachu, R22

Posting this one late for LipSync – details are very blurry. 12 sided workout die was in play for lots of burpees, SSH, merkins, etc. Did some bearly curling in the back parking lot as well.

HSHM

November 17, 2018/in AO Post, Convergence /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Blue Hen, Boy George, Breach, Brexit, Buford, Cowboy, Crosby, Darby, Dauber, Dawgpound, Deadbolt, DoubleD, Draper, Dusty, Emeril, Foghorn, Forceps, Glamper, Gump, H1N1, Hasselhoff, Java, John Deere, LED, Lipstick, Lipsync, Lipton, M4L, Moby, Mookie, Nemo, Norm, Pablo, Patch, Peeping Tom, Pikachu, Psi, R22, Rams, Roger Roger, Sharapova, Shredder, Skidmark, Slide Rule, Slots, Squatter, The Natural, Wadfather, Warbucks, Wrangler, Yellow Card, Yoda, Yogurt

The morning was brisk but the sun was on the rise. All the work over the past few months went on display. PRs abound. All the Pax brought the A-Game. Injured ones battled through some pain or decided to ruck. All in all another fabulous showing by the F3 pax.

Warm Up: Deadbolt led warm up of SSH, IW, Hillbillies, Mountain Climbers, Frankensteins
The Workout: 13.1
Mary: Beer
Announcements:
Prayer: Thank you for the glorious day. For the pax that couldn’t be with us today. For all our servicemen. To help us be better leaders in the community.

The Thunder Taper

November 15, 2018/in Thunder /QIC: John Deere
PAX: Crosby, John Deere, Kubota, Lipsync, Shredder

Thunder Taper Night…. thank you LIPSYNC, Crosby, Kubota for braving the cold conditions and rough ass Q. Kudos to Shredder for coming for EC as a break from work

THE EC – Shredder, LIPSYNC, Crosby & John Deere cranking out 5miles mystery run.

Honestly I lost track of the work out… still sore from excessive Murphs…… we did a bit of everythang……. lots of dynamic stretches as promised, Rocks… rocks and more rocks….throwing rocks, Preachers Crosses with rock, chest presses with rocks, WW1 with rocks, squats with rocks, Plank Walks whilst dragging rocks, Low Slow Flutter with rocks, Box Cutters with rocks, Mercian Hammers with rocks…New Management Mandatory Double Merkin Burpees… Curb side shuffles, Curb side Merkins, 10 parking space crab walks, bear crawls, Wheel Barrow car park Merkins…. amongst other stuff I have forgotten. Oh…….. Indian run all the way from top car park to shelter……. then Donkey Kicks throwing in Balls Holds at random times….. Mary we did 10 counts all round, then 5 counts.. errrr Freddy Mercury’s, LBC, Carolina Wine Makers, Diamonds, Protractors, planks…..sorry forgot the others.

Announcements- Half, Expo

Prays – Kubota job interview, those who serve, safety/Injury for PAX running half, crablegs… personal request from myself on Immigration and my wife getting back to running after 18month injury.

Pleasure to lead…… 2ndF Tapline

Sheepdog – Leadership

November 9, 2018/in Sheepdog /QIC: Shredder
PAX: Dovetail, Gump, Lipsync, Norm, Shredder, Sketch

6 PAX got stronger with several stepping up to co-Q: Dovetail, LipSync, Gump, Norm, Scetch, Shredder

Warm Up:

LipSync took our warm up, taken us to a new spot on the block. Good mornings, SSH, Cotten Pickers, Hill Billy‘s and Imperial walkers.
The Workout:

Moseyed around the side parking lot for the man avail. Started with some speed skaters and then one PAX let the pace with the 00 strikes while others ran through various exercises; lateral waited polls, dips, erkins ( wide, narrow, diamonds), waited bicep curls, squat kicks, jump ropes. Rinse and repeat with a couple variations. Then PAX traveled back and forth on the brick knee wall. End it on a demonstration of a new compliance technique.

Mary: Gump Took marry with some LBC, reverse LVC, toe taps, when shield wipers, Homer to Marge, and some crazy climb your leg like it’s a poll ?!

Announcements: Dovetail took a out with COT, announcements, some words of wisdom in prayer.

“We’re working Here”

November 8, 2018/in Thunder /QIC: Crosby
PAX: Buttjoint, Crosby, Dusty, John Deere, Kubota, Lipsync, Method Man, Pikachu, Shredder, Tofu

Warm Up:Mosey to Playground

20 SSH in Cadence
The Workout:

10 SETS
Pull ups-5
Merkins-10
Squats-15
American Hammers-20
LBC-25

FIRST TO SET 5
Pause for 5 Double Merkin Burpees OYO
Continue

FIRST TO 10
Pause for 5 Double Merkin Burpees

Finish with the 6

Mosey to white fence John Deere called it 5/10/15 up N back D’erkins
Mosey to other end of Soccer fields
10 star jumps together
Mosey to pavilion for 16 dips in cadence
Mosey to the tennis courts for some sprints
Sprint to the fence 20 squats back to fence 10 M’erkins
Back to fence 20 LBC back to fence 10 Turkish get ups
Back to fence 20 Peter Parker’s back to fence
Wheel barrel half way 10 M’erkins finish to fence & switch
Bear crawl to fence & back

Routine Mumble chatter from Carpex Spectator AirSoft throughout..

Mary:5 count from each person
Diamond Merkins burpees
Plank
Homer to Marge
Pickle pounders
Wide M’erkins
Break dancers

Announcements:Bottle share at Pikachus Saturday @ 7

Crosby is at My Way that night @ 9

Holly Springs Half Expo Thursday @ 5

Holly Springs Half 11/17 if you aren’t running show up for some support!

Prayer: Kubota has a job interview Monday

All of us to be better Fathers, Son’s & Husbands

U Turn BB

October 27, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Blue Hen, Brexit, Dawgpound, Deadbolt, DoubleD, Emeril, Foghorn, Forceps, Gump, Hotspot, LED, Lipstick, Lipsync, Mookie, Nemo, Norm, Pablo, Patch, Porterhouse, R22, Skidmark, Slide Rule, UTI, Warbucks, Yogurt

28 pax continued the training for the HS half on a slightly moist morning. For those that made the loop around the lake it was a bit dark, no webs. All kinds of distances and routes this morning. Of training is any indication F3 is about to crush this race. Welcome Porterhouse

Warm Up: IW, Hillbillies, knee raises, Frankensteins
The Workout: run, run fast, run far
Mary: coffee
Announcements: no u-turn next week. 6:30 from Ting. Run the course.
Prayer:

Fenway Park Celebrated at Possum Trot

October 24, 2018/in Possum Trot /QIC: Dauber
PAX: Banana Seat, Cowboy, Dauber, Doc, DoubleD, Farva, Gump, H1N1, LED, Lipsync, Messi, R22

Warm Up: Jog around the tennis courts; circle up at lower area. 10 counts of each warm-up exercise including fozzy arm circles 10F, 10B, Windmills, Good AMs, Bill Buckner (in lieu of Cotton Pickers – great suggestion Mookie), and 20 SSH

The Workout: Commemorating the Red Sox beating the Dodgers 8-4 in Game 1 of the 2018 World Series, the PAX knocked out 12 burpees OYO. Q asked if anyone knew the height of the famed Green Monster: 37 feet. We found a wall and held B2W for a Dauber 37 count. Partnered up and headed to the paved road. Fenway Park dimensions were discussed (see image), converted from feet to meters and rounded up/down based on Dauber’s public university education resulting in the PAX completing the following exercises jointly: 100 merkins (right field) while partner ran to the portapotty; 100 squats (left field) while partner bear crawled to/back to the FV sign and 150 LBCs (center field) while partner leap-frogged to the F-V sign, ran back. Recovery – 10 counts were called out after completion of each shared exercise. Green Monster back to the wall for B2W, this time with Gump counting to 37. Gump was feeling particularly cheeky and could not find the numbers after 35 so Dauber called “recover” to the the PAX delight. PAX moseyed to the Rock pile and circled up with a Med-large rock. MN somehow ended up at Action Park and the majority of PAX had a chance to exercise with it. Each PAX called out various 10-count exercises utilizing the rock. After each rock exercise was completed, Dauber rotated the PAX position. Exercises included: curls for the girls, rutt-rows, chest extension, over the head press, tricep curl, one handed rock merkins, squats, Homer to Marge, American hammers (Amazing effort Banana Seat), a Farva Specialty (exercise name forgotten) and another incredible performance by LipSync. (Rumor has it, he brought over MN from Mutiny). PAX were entertained with numerous grunts, bodily function sounds, and one-off remarks (raising each other up) during these exercises. PAX returned rocks to the pile and headed to the tennis courts.

Mary: Each PAX called out a core exercise performing 10 reps. Exercises included, Alphabet soup, canoe/boat, pickle pounders, burpees, fireman leg movement (ask Gump), wipers, WW IIs, merkins, low/slow flutters etc.

Announcements: Added new announcement of “recognition.” Recognized two brothers for completing Carpex CSAUP- great work R-22 and Farva, way to represent SOWake; also recognized LipSync for completing #8 of 12 half-marathons in 2018. We are surrounded by “awesomeness “ – incredible men doing incredible things. Well done! Call out for better attendance at Kenny’s Grave on Th in F-V, HSHM Training, beer tasting/bottle share – Fall beers (check FB), possible screening of the movie Halloween on Oct 30 in HS (see FB)…

Prayer: Ephesians 4:2. Be always humble, gentle, and patient. Show your love by being tolerant with one another. Do your best to preserve the unity which the Spirit gives by means of the peace that binds you together. Lots of injured men, family, friends; prayers for trooper KIA and his family; prayers for Messi 2.0 trying out for middle school athletics; silent prayers. Double D prayed us out.

Honored and humbled leading this fine group of men as always. -Dauber

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